Wednesday Benchmark
Warm up
200m jog
10 Hanging scapula shrugs
10 Push ups
200m jog
15 ring row
15 Air squats
400m jog
5 pull ups
10 Kettle bell swings, pick a weight
Skill
No skill, use remaining time after workout for stretching and foam rolling
Metcon
For time
3 rounds for time
400m run
21 kettle bell swings 24/16kg
12 Pull ups
L1: Weight vest
L2:
L3: Jumping pull ups
L4: 16/12kg KB, ring row